Calculate your waist-to-hip ratio to assess body fat distribution and cardiovascular health risk. More predictive than BMI for many people.
| Health Risk | Women (WHR) | Men (WHR) |
|---|---|---|
| Low Risk | Below 0.80 | Below 0.90 |
| Moderate Risk | 0.80 – 0.85 | 0.90 – 0.99 |
| High Risk | Above 0.85 | Above 1.00 |
Waist-hip ratio (WHR) is the ratio of your waist circumference to your hip circumference. It's a simple but powerful measure of where your body stores fat — and where you store fat matters far more than how much you store.
The formula is simply: WHR = waist circumference ÷ hip circumference. A result of 0.80 means your waist is 80% the circumference of your hips.
The World Health Organisation classifies WHR above 0.85 in women and 0.90 in men as indicative of abdominal obesity — a major independent risk factor for cardiovascular disease, type 2 diabetes, and metabolic syndrome.
Both metrics tell a different story. BMI measures total weight relative to height, but it can't distinguish between muscle and fat, or tell you where fat is stored. WHR directly addresses fat distribution — and visceral fat (the fat wrapped around your organs in the abdominal cavity) is far more metabolically dangerous than subcutaneous fat stored in the hips and thighs.
Multiple large-scale studies, including a landmark 27,000-person analysis in the Lancet, found that WHR predicted cardiovascular risk better than BMI, particularly in people who appear "normal weight" by BMI but carry excess abdominal fat — a pattern sometimes called "normal weight obesity" or "TOFI" (Thin Outside, Fat Inside).
For the most complete picture, check both your BMI and your WHR, and combine with physical symptoms and bloodwork.
An "apple" body shape means you carry more fat around your abdomen — this is associated with higher WHR (close to or above the threshold). Visceral fat releases inflammatory compounds and fatty acids directly into the portal vein, driving insulin resistance, high triglycerides, and systemic inflammation.
A "pear" body shape means fat is distributed around the hips, thighs, and buttocks — associated with lower WHR. Subcutaneous fat in these areas is metabolically much safer and has even been associated with protective cardiovascular effects in some studies.
Visceral abdominal fat is particularly sensitive to insulin. When insulin is chronically elevated (as it is on a high-carb diet), the body preferentially stores fat in the abdominal cavity. When you reduce carbohydrates dramatically — as in a ketogenic diet — insulin levels drop sharply, and the body becomes far more able to mobilise and burn visceral fat.
A 2020 meta-analysis in Nutrition Reviews found that very-low-carbohydrate diets produced greater reductions in waist circumference than low-fat diets, even when total calorie intake was similar. The reduction in visceral fat can happen relatively quickly — studies have measured meaningful WHR improvements within 4–8 weeks on keto.
To find your exact keto macro targets, use our Keto Macro Calculator. Then use our food database to check the net carb count of anything you're eating — keeping net carbs below 20–50g per day is the key to maintaining ketosis.
For the most consistent results, measure in the morning before eating or drinking, wearing minimal clothing. Stand upright with your feet together and breathe normally — don't suck in or push out. The waist measurement should be taken at the narrowest point of your torso, typically about 1 inch (2.5 cm) above your navel. The hip measurement should be taken at the widest point around your buttocks, keeping the tape horizontal. Re-measure 2–3 times and use the average.